Announcements ORDER YOUR CFMAH GEAR HERE ASAP!!!! This SATURDAY is bring a friend WOD! It’s a super beginner friendly TEAM WOD! Just give them this link to fill out our waiver! https://bit.ly/CFMAH-WAIVER CrossFit Mettle and Honor – NC FLEX Aerobic Capacity FOR QUALITY (Checkmark) 20-30min Outdoor Walk (No Measure) GOAL: RPE 5 | Walk briskly and continuously. This is intended to be done outdoors. This is not a workout, simply practicing low grade breathing and blow flow. Functional Capacity Metcon (Checkmark) Pick any NCFIT Workout from the Performance or Fitness tracks from this week or last week and drop the hammer! Extra Credit FOR RECOVERY (Checkmark) 10:00 Nasal Breathing Bike Into… 1-2 SETS 2:00 Seal Stretch 2:00 Child’s Pose 2:00 Cross Shoulder Stretch in Saddle (L) 2:00 Cross Shoulder Stretch in Saddle (R) 1:00 Deadhang 2:00 Rebound / Lay Flat -Rest about :30 b/t Each Interval- (No Measure)Read more

Announcements ORDER YOUR CFMAH GEAR HERE ASAP!!!! This SATURDAY is bring a friend WOD! It’s a super beginner friendly TEAM WOD! Just give them this link to fill out our waiver! https://bit.ly/CFMAH-WAIVER CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work. Warm-Up Warm-Up (No Measure) 2 ROUNDS 5 Inch Worms + Push-Up 10 Jumping Lunges 5 BB Press From Split Stance Compete Metcon (Weight) 5 SETS FROM RACK 1 Pause Split Jerk* + 1 Split Jerk *Pause for :02 in the receiving position (Score is Weight) GOAL: RPE 6 | Loading is moderate. Focus on punching down. Think Punch and Squeeze to have a strong pause position Extra Credit Metcon (Weight) Pause Jerk DIps 3×5 (Score is Weight) GOAL: RPE 8 | Slow and controlled descending into the Dip. Pause at the bottom of the Dip for :02.Read more

Announcements ORDER YOUR CFMAH GEAR HERE ASAP!!!! This SATURDAY is bring a friend WOD! It’s a super beginner friendly TEAM WOD! Just give them this link to fill out our waiver! https://bit.ly/CFMAH-WAIVER CrossFit Mettle and Honor – NC FLEX Functional Strength Power Clean (2-2-2) (Score is Weight) GOAL: RPE 9 | Goal is to hit 3 consecutive sets of 2 @ Heavy to Heavy+ load, building each set. Warm-up sufficiently with lighter loads prior to your first set. Try to start with the same or better for the 2 from your 10-6-2 test. This will be our final week in the 10-6-2! Bodybuilding Metcon (Checkmark) EMOM x 10 MINUTES 10-15 Russian KB Swings (Heavy) (No Measure) -Immediately Into- EMOM x 10 MINUTES 1 Round of Cindy… 5 Pull-Ups (Strict Preferred) 10 Push-Ups 15 Squats (No Measure) GOAL: RPE 7 | Swings should be done unbroken within :30-:40 each round. Each...Read more

Announcements ORDER YOUR CFMAH GEAR HERE ASAP!!!! This SATURDAY is bring a friend WOD! It’s a super beginner friendly TEAM WOD! Just give them this link to fill out our waiver! https://bit.ly/CFMAH-WAIVER CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS :30 Single Unders :30 Alt Groiners :30 90/90 Hip Rotations :15/:15 Wall Calf Stretch 2 ROUNDS 30 Reps Jump Rope Complex** 6 Elbow Punches → Muscle Clean 6 Front Rack Press → Back Rack Press 6 Air Squats → 6 BB Kang Squats 1 ROUND :30 Double Under Practice *Place foot on Wall (or any tall standing support) and lean towards the wall to stretch calf **1st Round Perform Single+Single+High Jump; 2nd Round Perform Single+Single+Double Strength – All Back Squat (3×8 @ 31X1*) Tempo Back Squat (31X1) *Keep weight Moderate+ across all sets. Remember Reading Tempo… 1st Number is ‘Down Portion’ 2nd Number is ‘Down Position’...Read more

Announcements This SATURDAY is bring a friend WOD! It’s a super beginner friendly TEAM WOD! Just give them this link to fill out our waiver!https://bit.ly/CFMAH-WAIVER CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 30 Jumping Jacks* 10 Banded Upright Rows 10 Supinated Band Pull-Aparts 10 Overhead Band Pull-Aparts *Clap overhead and behind back. Into… 2 ROUNDS 100m Run 10 Ring Rows w/ :01 Pause at Rings 8 Scap Depressions 6 Scap Retractions 10 Straight Arm Banded Push-Downs Skill – All Metcon (No Measure) 3 SETS FOR QUALITY* 3-5 Bottom to Half Pull-Ups 3-5 Top to Half Pull-Up 3-5 Full Strict Pull-Up of Choice** -Quick Rest Before- 15 Slow Straight Arm Banded Lat Push-Downs -Rest as Needed b/t Sets- *Athlete can come off the pull-up bar b/t movements. ‘Half’ Position is elbows at 90 degrees in middle of the pull position. **Options… 5 Banded Strict Pull-Ups 5...Read more